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Posts for: December, 2016

When training for your first marathon, it’s important to take the right steps to prepare properly. Giving yourself enough time to train is vital to building up your stamina as well as decreasing the risk of injury. Gradually increase how much you run each time; the “rule of thumb is to increase it by no more than 10 percent each week,” states okinawa.stripes.com. Chart a training plan to record your steps, ensure that you have proper rest after running, invest in properly-fitting running shoes, wear breathable fabric, make sure to hydrate continuously, and know your limits so you do not push your body and feet too hard.

Running injuries, even with proper precautions, can still occur in many runners. If you are suffering from a running injury, contact Dr. Mayer Salama of Salama Foot Care. Dr. Salama will do everything possible to treat your condition.

How to Prevent Running Injuries

Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.

What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.

Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber, this will help you gain better flexibility.

Ingrown toenails can occur when too much pressure is exerted on the toenails, typically on the big toenail. Ingrown toenails, if left untreated, are painful and can potentially lead to infection. Understanding your daily routine is vital to prevention. If you exercise often or wear high heels, take heed of your shoes. Improperly-fitting shoes and socks can contribute to the development of ingrown toenails. Make sure to take proper care of your toenails, keep your cuticles intact and cut your toenails straight across.

Ingrown toenails can be an easy fix if treated properly. If you are suffering from an ingrown toenail, contact Dr. Mayer Salama of Salama Foot Care. Dr. Salama will do everything possible to treat your condition.

Ingrown Toenails

Ingrown toenails occur when a toenail grows sideways into the bed of the nail, causing pain, swelling, and possibly infection.

Causes

Bacterial infections

Improper nail cutting such cutting it too short or not straight across

Trauma to the toe, such as stubbing, which causes the nail to grow back irregularly

Ill-fitting shoes that bunch the toes too close together

Genetic predisposition

Prevention

Because ingrown toenails are not something found outside of shoe-wearing cultures, going barefoot as often as possible will decrease the likeliness of developing ingrown toenails. Wearing proper fitting shoes and using proper cutting techniques will also help decrease your risk of developing ingrown toenails.

Treatment

Ingrown toenails are a very treatable foot condition. In minor cases, soaking the affected area in salt or antibacterial soaps will not only help with the ingrown nail itself, but also help prevent any infections from occurring. In more severe cases, surgery is an option. In either case, speaking to your podiatrist about this condition will help you get a better understanding of specific treatment options that are right for you.

Danny Choi of Adelaide United suffered a stress fracture foot injury in early November, ending his stint with the team. He had to have surgery to repair the fracture and was expected to be out for 10 to 12 weeks. Choi had originally joined United in October as a replacement for Marcelo Carrusca and had participated in two games leading up to his injury. Following his injury, Choi is no longer available for a contract next season.

Stress fractures can become painful if left untreated for an extended period of time. If you would like assistance in treating a stress fracture, contact Dr. Mayer Salama of Salama Foot Care. Dr. Salama will do everything possible to treat your condition.

Coping with Podiatric Stress Fractures

Stress Fractures occur on the foot and ankle when muscles in these areas weaken as a result of overexertion or underuse. As a result, the ankles and feet lose support when walking or running from the ground. Since these bones are not protected, they receive the full impact of each step. The stress on the feet causes the bones to form cracks.

What are Stress Fractures?

Stress Fractures are very common among those who are highly active and involved in sports or activities that make excessive use of their legs and feet. Stress fractures are especially common among:

Pain from the fractures occur in the area of the fractures, and can be either constant or periodic. The pain is usually sharp or dull, accompanied by swelling and tenderness. Engagement in any kind of high impact activity will exacerbate the pain.

It’s important that women shop for shoes according to the shape and structure of our feet, especially as we age. Over time, our feet grow wider and flatter and the fatty pad in our feet begins to shrink. According to the American Orthopaedic Foot and Ankle Society (AOFAS), out of 356 women that they surveyed, they found “that 88 percent were wearing shoes that were too small for their feet; most had not had their feet re-measured in over a decade; and, not surprisingly, over 50 percent reported experiencing daily foot pain from their shoes.” When searching for shoes, make sure to optimize your feet’s comfort, as well as have your feet measured by a professional, taking into consideration the length and width of your feet.

Finding a properly-fitting shoe is important in reducing injuries and preventing foot problems. For more information about treatment contact Dr. Mayer Salama of Salama Foot Care. Dr. Salama will do everything possible to treat your condition.

Proper Shoe Fitting

A common concern when it comes to foot health, having properly fitted shoes can help prevent injuries to the foot. Out feet affect our posture and gait, which in turn affects the biomechanics and overall bodily structure. With 33 joints, 26 bones, and over 100 ligaments, the potential for serious injury is much greater than one realizes. Although the feet cease growth in adulthood, they still change shape as they mature. Here are some factors to consider when it comes to investing in proper fitting shoes:

Be sure the shoes fit correctly right away

Ensure the ball of your foot fits comfortably in the widest portion of the shoes

Even though they may look fashionable, improper fitting shoes can either create adverse conditions or exacerbate existing ones you may already have

Walk along a carpeted surface to ensure the shoes comfortably fit during normal activity

Keeping in mind how shoes fit the biomechanics of your body, properly-fitting shoes is vitally important. Fortunately, it is not difficult to acquire footwear that fits correctly. Be sure to wear shoes that support the overall structure of your body. Do your feet a favor and invest in several pairs of well-fitted shoes today.